Baked Sardines with Herbs and Lemon

• 1 kg sardines, cleaned and scaled, fresh
• 1 lemon, sliced
• 2 tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 1 tbsp fresh parsley, chopped
• 1 tbsp fresh dill, chopped
• 1 tbsp dried oregano
• Salt and pepper to taste

1. Oven Setup: Preheat your oven to 400°F (200°C).

2. Prep the sardines: Wash the sardines under running cold water, then use a paper towel to thoroughly pat them dry.

3. Seasoning Base: Arrange the sardines in a baking dish and sprinkle them with salt and pepper.

4. Create the Herb Dressing: In a small container, whisk together the olive oil, crushed garlic, minced parsley, chopped dill, and dried oregano.

5. Coat the Fish: Drizzle the herb mixture over the sardines, ensuring every piece is evenly covered.

6. Add Citrus: Place thin slices of lemon on top of the sardines.

7. Cooking Time: Cook them in the hot oven for 15 to 20 minutes, or until the fish is cooked through and has a golden-brown colour.

8. Serving: Serve the baked sardines while still hot, alongside some fresh lemon wedges.

Nutrition Benefits of key ingredients

Sardine

• Calcium: When consumed with their soft, *edible bones (as is common with canned sardines), sardines are a great source of calcium, offering a dairy-free alternative for this essential mineral. *Note: Sardine bones should only be eaten when they are soft (as in canned sardines). If the bones are hard, avoid consuming them.

• Vitamin D: Sardines are one of the few natural food sources of Vitamin D, which can help the body to absorb and use calcium for strong bones.

• Phosphorus and Magnesium: These minerals work alongside calcium and Vitamin D to help supporting bone structure and density.

• High-Quality Protein: Sardines provide complete protein, which contains essential amino acids involved in muscle repair, growth, and general metabolic function.

• Vitamin B12: Sardines are high in Vitamin B12, which can assist nerve function, DNA synthesis, and the formation of red blood cells, which may help supporting sustained energy levels.

• Heart and Brain Health: Sardines are an excellent source of omega-3 fatty acids, specifically EPA and DHA, and can have anti-inflammatory properties. Selenium: This mineral acts as an antioxidant that can help to protect your cells from damage.

• Iron: Contributes to the formation of red blood cells and the transport of oxygen throughout the body.

Olive oil

• Heart Health: Olive oil is primarily composed of monounsaturated fatty acids, particularly oleic acid (Omega‑9).

• Can help against Inflammation: EVOO* contains natural bioactive compounds called polyphenols (such as oleuropein and oleocanthal). These compounds act as an  antioxidant.

• Vitamin E: Olive oil is a good source of Vitamin E, a antioxidant that can help protect cells from free radical damage while supporting immune function. Additionally, Vitamin E can assist in protecting memory and nerve cells.

• Vitamin K: Olive oil contains Vitamin K and plays a role in bone health.

• Brain Function: The anti-inflammatory and antioxidant properties of the oil are linked to potentially improve cognitive function. 

• Digestive Health: Olive oil can help lubricate the digestive tract and stimulate the production of bile, which can support smoother digestion and help relieve occasional constipation.

*Extra virgin olive oil